Sydney Cummings Houdyshell

BOLD IS LIVE!!

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Releasing Bold means so much more to me than sharing new pieces of apparel. It represents the season I’m in and the strength it has taken to show up here again. Two months postpartum, I’ve been reminded that vulnerability and courage walk hand in hand. Some days I feel unstoppable, and some days I feel like I’m starting all over again. But both of those versions of me are worth celebrating.

That’s why Bold is filled with colors that carry meaning for this journey. Force Black is the steady strength that grounds us when everything feels uncertain. Clarity White is the fresh start, the reminder that every new day holds possibility. Charge Blue is the energy and confidence we find when we choose to keep moving forward. Spark Green is growth, renewal, and the beauty of becoming something new. And Heat Red is passion, fire, and the love that fuels it all.

Bold is my reminder, and I hope yours too, that we don’t have to wait until everything feels perfect to step into the light. We can choose to rise right where we are, even if it feels messy, even if we’re still figuring it out. Bold is about honoring resilience, about embracing the fire within us all, and about showing up fully for ourselves, for the people we love, and for the lives we’re building.
@royalchange BOLD Launches today at 12:00pm ET!

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1 week ago (edited) | [YT] | 1,226

Sydney Cummings Houdyshell

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August Programming is here! I have one more AMAZING program calendar for you this summer that is designed to bring our worldwide team closer than ever! With weekly themes of community favorites, challenges, and squad votes leg days, we are going to REIGNITE our motivation, RESTRENGTHEN our habits, REFOCUS our efforts, and REFRESH our fitness!

As I recover from the birth of my second son in June and work my way back to being ready to film workouts again for you, it’s imperative to me that you have a program this month that will keep your fitness game engaging and exciting until I come back to the channel in September! After a long successful program full of dedication and progressive programming with Summertime Fine, your job this month is to show up and show out with a team all around the world who will be focusing on the same things each week and each workout!
REMIX is catered to bringing you some of your favorite workouts from the YouTube channel and with each week you can expect a new focused theme to remind you of the pillars in your fit lifestyle. Habits can get relaxed when life hands us transitional phases like the end of the Summer and my job is to remind you of why you show up for workouts, keep it exciting so you’re more likely to show up for yourself, and keep it engaging so you never forget this is for you and YOUR GOALS!
Inside your program calendar you will be equipped for the month with a workout program, nutrition tools, journal prompts, and fun ways to enjoy your wellness journey. Use what you need and utilize the tools here as a refresh of the small things that really make a big difference because we are in this journey for a lifetime so might as well make it fun!. Enjoying your workouts is possible and this month with REMIX, you’re going to see that you are absolutely capable of finding your fitness flow in a busy or transitional season!

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3 weeks ago | [YT] | 1,349

Sydney Cummings Houdyshell

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1 month ago | [YT] | 478

Sydney Cummings Houdyshell

While I definitely don’t want to rush past the joy of being pregnant or the deep love I have for my two beautiful baby boys, there’s something magical about being cleared by your doctor to ease back into your normal day-to-day routines again.
Even though I’ve been given the green light to return to life as usual, I’ll be easing back in safely, guided by my own experience and the professionals I trusted during my last postpartum journey.
Pregnancy as a personal trainer is a uniquely challenging blessing. For nearly a year, your job is to move your body daily, stay strong, and prioritize your health, not just for yourself, but for the little life growing inside you. It’s a season of discipline and redirection, where your personal goals often take a back seat to a much bigger purpose.
It reminds me a lot of injury recovery. Even when you feel like you can push harder, you have to respect the bigger picture, healing, or in my case, growing life!
Professionally, it’s been a balancing act. I feel grateful to navigate alongside a community like ours. My body has gone through so many changes this year, and as a woman in the fitness space, I know how much of my business revolves around my physical ability. But there’s also so much power in watching a woman grow life and still show up. So many of you have said, “If she can do this 9 months pregnant, then I know I can too!” And I hope you know how much that meant to me!
I can’t tell you how pumped I’ve been to really work on my strength again. As I was thinking about how excited I am, I thought “how often do we waste the gift of ability?” When we’re healthy, we say, “I’ll do it tomorrow.” But when we’re limited, we wish we had done it yesterday.
So here’s to no more tomorrows! I’m back in the lab and I’m so excited to move, sweat, and grow stronger with you again as I work to get fully mobile, stronger than ever, and ready for all-out mayhem!

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1 month ago | [YT] | 2,792

Sydney Cummings Houdyshell

It’s finally here, the Vivid Collection! 🤍
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I can’t even begin to express how grateful I am for all of you: for your patience, your support, your messages, your energy! This launch means so much to me, especially in this season of life as I’ve just welcomed my second son, Gian, into the world. 💙
So many of you have been sharing throwback workout videos where I said, “One day, it’d be so amazing to have my own workout apparel that we can all rock together in the workouts” and Here. We. Are!
This drop came a little later than expected due to things outside of our control, and I’ll be honest, it was tough not being able to be part of the photo or video shoots for this launch, but, even though I wasn’t there physically, I’m with you in spirit and heart as we step into this next chapter together.
I love every single piece of this collection and what’s to come in the future. For the first time ever, we’re finally on track to keep things flowing. We’ve got so many exciting collections in the works, and this is just the beginning.
Thank you for being part of this journey. I love you all deeply and can’t wait to rock Vivid with you, together, from wherever we are!
The Vivid Collection is available now! Go claim your color, your power, your moment. Link in bio.
Which piece are you grabbing first? 👇

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2 months ago | [YT] | 1,126

Sydney Cummings Houdyshell

I hope everyone is gearing up for your Summertime Fine experience this year! For the next few months, I’m not filming or uploading new workouts *for Summertime Fine* as I’ll be taking time off from filming to welcome our second son. That said, all previous workout videos are still 100% free on YouTube!

**I will be adding a couple pregnancy specific workouts to the channel that are not associated with a Summertime Fine Program but I have wanted to have a couple videos that are just for pregnancy for the future! They'll be a bit more gentle and relaxed but hopefully helpful to people in all phases of pregnancy and postpartum!**

How do you make sure still get your results this summer? Your options are:
1. Do the workouts for free on our YouTube channel by selecting the STF playlist that you want to rock through (all the playlists are at the top of the channel!)
2. Purchase a workout program calendar from the website for structure, a visual plan, a physical way to check off your workouts and order them how you need to, and convenience for the past Summertime Fine programs shop.royalchange.fit/collections/workout-calendars
3. Join the Sydney Squad for accountability, live access, and community! royalchange.fit/sydneysquad

If you want a more organized, motivating experience, you can purchase workout program calendars for Summertime Fine 3, 4, and 5 on my website.

These give you:
• A daily plan so you know exactly what to do each day
• Clickable links directly to each workout (no YouTube searching)
• Printable tracking tools for accountability and structure
• Extras like motivational tips, progress sheets, and optional stretches

Or, if you want community, support, nutrition, goal setting, live sessions with me and special guests, and more direct access to me, join the Sydney Squad. It’s the only group I’m active in, and it includes:
• Weekly live sessions with me
• Frequent appearances from guest experts
• Daily trainer check-ins
• Structured program options from STF 1–5
• Nutrition guidance and goal-setting support
• Exclusive discounts, early apparel access, and more

Remember, the workouts are free.
The program calendars are for structure and clarity.
The Squad is for my full support with my Results Method and coaching.
Most people are starting on Monday, May 5th, so take the weekend to:

✔ Join the Sydney Squad
✔ Grab your program calendar
✔ Or pick your free STF workouts on YouTube
Let’s crush it together this summer! 💪

Sending you all so much love as you crush this program and I coach you along from the sidelines! <3 Thank you for being the best community EVER!

3 months ago (edited) | [YT] | 1,959

Sydney Cummings Houdyshell

🩵 Our last trip as a family of 3 😭 Ever have a trip that feels spiritual? I don’t know if it’s just me, but I feel like this trip was confirmation from Ari that Dustin and I have done well as his mom and dad for almost 3 years and he has faith in our ability to grow as a family still full of love for each other and his new baby brother, Yellow. I caught him so many times just looking into my eyes and giving me kisses on the cheek - I swear he was reassuring me that 1) We can handle another boy like him (lol) and 2) the last 3 years of our lives were everything he needed and more. Blame the pregnancy hormones but I’ve cried about this a few times since getting home! I feel like this little man saw our souls full of worry on how to love another as much as him and he held our faces and said, “trust me, he will feel all the love you’ve given me and together we will expand to love more!”

From the sunshine and slow mornings to the afternoon naps and full hearts at night, this trip reminded us of the deep love and connection we’ve built as a family. This was always a dream of mine when finding out I was pregnant; love and joy that is honest, unconditional, and a family that wants to be together because of the respect and trust they have in each other.

Watching Ari grow into the boy he is today has been the greatest gift of our lives. He is kind, smart, curious, joyful, and full of light. Every hug, every laugh, every time he reached for our hands this weekend felt like his way of saying, “You’re doing great, Mom and Dad.”

And while there’s some fear in wondering how we’ll ever love another baby as much as we love him, this trip reminded us how much we’ve grown with/for him and we will do it again because love multiplies, and this little boy has taught us how to love—big, fierce, and endlessly.

Ari is going to be the best big brother, and we are forever grateful to him for making us the parents we are today and the parents we will be to baby #2. 💙

#Babymoon #boymom #caymanislands

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4 months ago | [YT] | 3,315

Sydney Cummings Houdyshell

Somehow it’s time for another new month of programming! Welcome to APRIL…our new program is called PREP! Your workout and stretch calendar is ready now, grab yours here! shop.royalchange.fit/products/prep-april-2025-work…

5 months ago | [YT] | 1,081

Sydney Cummings Houdyshell

March Workout Calendar: shop.royalchange.fit/products/heat-march-2025-work…
Brand new platform for my nutirtion/accountability community: royalchange.fit/sydneysquad

If you’ve ever worked out with me and thought a workout was spicy, be ready for a whole month of turning up the HEAT and making sure to dive into the burn! We’re going to dive into this progressive strength training program with you! Welcome to HEAT! My favorite style of training for you and one that I see consistently changing peoples lives is dedicated strength training with an active lifestyle outside of our dedicated workout times. This program is going to bring your hypertrophic training variables, strength challenges, and the promise of challenging workouts no matter what your fitness level. All I ask is that you make the plans to show up, train like every session is your best session, and move your body outside of these workouts.

In the first couple months of the year we worked hard to build habits. The workouts were all 30 minutes, we had consistent themes for the week, and we made sure that at minimum we figured out how to show up. NOW it’s time to make that training time a full training experience in the WAY that you’re working out. You might have 10-15 extra minutes of work some days on top of the 30 minute workouts we’ve done so far this year but because we’ve practiced and built the habit of consistently showing up for the last 8 weeks, we just keep that rolling and move forward with a different level of intensity within the workouts planning ahead for that last round to always be our best round.

The way that strength training works for your body is something that I believe we are growing to appreciate more and more as a community and as the world catches on as well, please remember that strength training is not training with disregard to fat loss. Fat loss is very much a part of this process and even better, your metabolism benefits as well so you can stay fit and strong for a long time! I do always recommend walking or staying active outside of strength training and of course mobility work just to maintain a healthy body internally and externally but if you want to really change the composition of your body, it’s nutrition and strength training.

We’ve all been beginners at something so if you are just starting to train hard, keep going. If you’re just starting to pay attention to your nutrition, keep going. There’s nothing more powerful than a person who won’t give up and in this journey, the more you persevere the more you learn, the better you get at the process that benefits you, and the stronger you are in all facets of life, not just the workouts. Training to be stronger in your body dually benefits your mind, your lifestyle choices, and the way you approach challenges so don’t forget that when you’re choosing the heavier weight for the last round! You’re pushing yourself on the mat to be the best in and outside of our workouts because at the end of the day, we all are working hard to be the best versions of ourselves so we can feel happier, healthier, and stronger in all ways.

In conclusion, HEAT is going to help you embrace challenges instead of shying away from them. Through accepting and taking these challenges head on, are building yourself up to accept everything the journey brings you and you’re prepared for when you start to burn through the last bit of fuel you have. There’s always one more level to our strength and tapping into that brings you so much appreciation for the strength you never knew you had.

What to Expect:
We are going to continue to rock with a combo of brand new and pre-filmed workouts from the channel this month for the added flexibility with three brand-new workouts each week (Monday, Wednesday, and Friday) and two additional sessions linked from our YouTube workout library on Tuesdays and Saturdays which will be added to the HEAT playlist the night before so the workout is ready for you before our normal upload time of 5:00 am ET. Whether you’re working out at home or squeezing in a session while traveling, you can adjust the schedule and workouts and stretches accordingly. Additionally as I am in my 28-31st week of pregnancy, the workouts that are flexible in the program on Saturday will incorporate ab-focused training and more powerful glute training so that you will get a well rounded workout to keep chiseling your core as I approach my core training a bit different for the next couple of months!

Workout Frequency: Five days of programming each week, with a mix of new and familiar workouts added to the HEAT playlist Monday, Tuesday, Wednesday, Friday, and Saturday.

Intensity: We are choosing weights that represent around 75-85% of your max training weights. This means lifting moderate/challenging weights at a consistent intense pace. This allows for strength maintenance, effective workouts for type 2 muscle fibers, and muscle fatiguing challenges that push you towards hypertrophy! You should experience muscular burnout so be expecting this while understanding it’s happening because you are pushing yourself and working hard!

Tempo: We will use a moderate tempo and explosive incentives for training intensity coming in throughout the month. The 2-0-2 and 1-0-2 tempo means you will take 2 seconds to lengthen the muscle, take 0 seconds in the transition time before contracting the muscle again for 1-2 seconds in the concentric portion. Incorporating explosive concentric phases will help get the most for your muscles!

Flexibility: Swap workout or rest days as you need to adjust for your schedule making sure you use these five essential workouts as your reliable plan to kick off March in an epic way no matter what order you crush them in. If you need a longer or shorter workout based on your schedule changing, pick a workout from the channel with a similar muscular focus on keep working hard! Always plan ahead but when life unexpectedly changes, I’ve got you covered.

Variety: Full body, lower body, and upper body training days are built into the weekly plan to provide a balanced approach for your week, as well as two rest days.

5 months ago | [YT] | 1,427

Sydney Cummings Houdyshell

How did you do kicking off February with me today? I'd love to hear you check in that you crushed it in the comments below!

6 months ago | [YT] | 1,278